Ch 06 physical fitness estrella

© Mr. R. Estrella
A Mr. Estrella Production
E-Mail: mrestrella1@outlook.com
PHYSICAL FITNESS FOR LIFE

© Mr. R. Estrella© Mr. R. Estrella
Physical Fitness for Life
Contents
• Section 1 Physical Fitness
and Your Health
• Section 2 Planning Your
Fitness Program
• Section 3 Exercising the
Safe Way
• Section 4 Sleep
Chapter 6
Collect HW: P. 126-132
5 Facts/Page

Bellringer #1
• List all the benefits of
being physically fit that
you can think of.
Chapter 6 Section 1 Physical Fitness and Your Health

The Benefits of Being Physically Active
• Physical fitness is the
ability of the body to
carry out daily physical
activities without
getting out of breath,
sore, or overly tired.

• Exercise is any physical
activity that improves or
maintains physical fitness.
• A sedentary lifestyle (not
exercising) increases your
risk of chronic diseases.

• Physical benefits of exercise include:
• Stronger Heart and lungs
• Healthy blood cholesterol
levels
• Healthy blood vessels
• keeps you healthy and lowers
your risk of certain diseases.

• Stronger, more efficient
muscles
• Healthy ratio of muscle
mass to fat mass

• Increased metabolic
rate
• More Calories burned
– calories measure the
energy in food.
• As a generalization,
boys need about 2800,
girls need about 2100
per day.

Mental benefits of exercise
include:
• Reduced stress levels, reduced
risk of depression and anxiety.
• Increased energy and
alertness.

Social benefits of exercise include:
• Increased self-esteem
• Increased opportunities to socialize
with others who share your interests.

CH-6 SEC 1 REVIEW #1
1. What is sedentary?
2. List 3 physical benefits of
exercise.
3. List 2 mental benefits of exercise.
4. Give 5 examples of how being
physically active gives you
opportunities to socialize with
others.
5. How does being physically active
help your love life?

Five Parts of Being Physically Fit
1. Muscular strength
2. Muscular endurance
3. Cardiorespiratory
endurance
4. Flexibility
5. Body Composition
Cardio  heart
Respiratory  lungs

Sport and Fitness
• Sports are a great way to improve fitness.
• When choosing a sport, consider the following:
• Do you want to play a new sport
or improve in a sport you have
played before?
• Do you want to play an individual
sport or a team sport?
• What sport activities are available
in your area?
• Do you have access to facilities?
South Yuba Trail Mountain Biking

Sport and Fitness
• Competition helps you develop motivation,
leadership, and cooperation skills.
• When playing a sport, always obey the rules and
exhibit good sportsmanship.

Ch-6 Sec 1 Review 2
1. What sport or physical activities do
you enjoy doing outside of school?
2. What sport would you be interested in
trying out for in HS? Why this one?
3. What prevents you from trying out for
a sport? What can you do to solve
this problem?
HW: Read Section 2 Pages # 133-138 5 Facts / Page

Bellringer #2
• Make a chart describing
fitness activities you
presently engage in. Add to
the chart how often you
participate in each activity,
how long you do the
activity each time, and how
intensely you exercise in
each activity.
Chapter 6 Section 2 Planning Your Fitness Program

Objectives
• Describe the important factors to think about before
starting a fitness program.
• Describe the steps involved in designing a fitness
program.
• Calculate your resting heart rate, target heart rate
zone, and maximum heart rate.
• Evaluate the use of the FITT formula in fitness
training.
• Design and implement a personal fitness program
and set your fitness goals.

Getting Started with Your Fitness Program
• Before you start a fitness program, consider the
following factors:
• Do you have any special
health constraints?
• Are you healthy enough
to start a program?
• What types of activities
do you enjoy?
• How much will your
planned activities cost?

At School
• Run / Track & Field
• Cross Country
• Baseball
• Softball
• Basketball
• Soccer
• Football
• Swimming
• Water Polo
• Volleyball
• Tennis

Road Bike
I Love California!
Roller Blade
Boogie Board
Outside of School

Martial Arts
Tennis
Outside of School

A little older, need a car and a little money
Snow Board
Ski

A little older, need a
car and a little money.
Mountain Bike

A little older, need a
car and a little money.
Sea Kayak

Designing a Fitness Program
• Your resting heart rate (RHR) is the number of times
your heart beats per minute while at rest.

• Your maximum heart rate (MHR) is the maximum
number of times your heart should beat in a minute
while doing any physical activity.
• Use the Miller formula of MHR
• MHR = 217 - (0.85 × age) to calculate MHR, so….
Example (20 yr. old person)
0.85 x 20 = 17.0
217
- 17
200

• Use this MHR value
for running training
• Subtract 3 beats for
elite athletes under 30
• Subtract 3 more beats
for rowing training
• Subtract 5 more beats
for bicycle training

• Your Target Heart Rate Zone is the range of heart
rates in which you gain the most cardiorespiratory
health benefits.
• To calculate your target heart rate zone, multiply your
MHR by 60 percent (0.6) and 85 percent (0.85).
These are the lower and upper limits of the range.

Compare your current abilities with the standards in the table
below.

• Set your fitness goals.
• Your goals should be well planned and based on your
abilities.
• Choose goals you really want to achieve.
• Divide your goals into short-term and long-term.
• Write down specific objectives that will help you reach
each short-term goal.
• Keep track of your progress.

Getting FITT
• You can use the FITT formula as you plan activities
in your fitness program.
• The FITT formula is made up of four important
aspects of fitness training:
• Frequency
• Intensity
• Time
• Type

Getting FITT
• Your fitness program should also include each of the
following types of fitness training:
• Developing
cardiorespiratory
endurance
• Developing
muscular strength
• Increasing flexibility

HW: ACTIVITY PYRAMID
• Get a poster board like the ones on
the walls.
• Look for pictures in magazines,
newspapers, internet, etc…
• Include at least one picture of you
doing one of the activities.
• Due in one week.
HW: Read Section 3 Pages # 139-145 5 Facts / Page

© Mr. R. Estrella
CH-6 SEC 2 REVIEW
1. Describe the important factors to
think about before starting a fitness
program.
2. Describe the steps involved in
designing a fitness program.
3. Calculate your resting heart rate
4. Calculate your target heart rate zone
(rang)
5. Calculate your maximum heart rate.

Bellringer #3
You are about to
bicycle with some
friends at Santa
Monica beach, Should
you do anything
before or after
bicycling? What?
Chapter 6 Section 3 Exercising the Safe Way

Objectives
• Describe six ways to avoid sports injuries.
• Identify four signs of overtraining.
• Describe the RICE method of treating minor sports
injuries.
• State the dangers posed by the use of performance
enhancing drugs.
• Summarize the importance of wearing safety
equipment to prevent sports injuries.

Avoiding Sports Injuries
• Things you can do to avoid
sports injuries include:
• Get conditioned.
• Warm up and cool down.
• Stretch.
• Avoid dehydration.
• Avoid overtraining.
• Avoid overuse injuries.
• Choose the correct equipment and clothing.

Avoiding Sports
Injuries

Treating Minor Sports Injuries
• The RICE method can be used to control swelling:
• Rest
• Ice
• Compression
• Elevation

SUNBURN
RUB IT ON Sunscreen with SPF 15 or higher and
both UVA and UVB protection should be used
whenever a person spends time outdoors. To be
effective, sunscreen needs to be generously applied
30 minutes before going outdoors and reapplied
after swimming or sweating.

TENDON & MUSCLE STRAIN

LIGAMENT STRAIN

FRACTURE

HEAT EXHAUSTION
Learn what to do

CONCUSSION
Excitatory neurotransmitters are released
as the result of the traumatic injury and
cause the brain to enter a state of
hypermetabolism which can last for 7 to 10
days. During this time, the brain needs
extra nutrients and is especially sensitive
to inadequate blood flow.

TENDONITIS
It was believed that tendonitis was due to inflammation
of a tendon, although this is coming into doubt. Chronic
overuse of tendons leads to microscopic tears within
the collagen matrix, which gradually weakens the tissue.

STRESS FRACTURE
A stress fracture is an overuse
injury. It occurs when muscles
become fatigued and are unable to
absorb added shock. Eventually,
the fatigued muscle transfers the
overload of stress to the bone
causing a tiny crack called a stress
fracture.

SHIN SPLINT

Supplements, Drugs, and Athletic Performance
• Dietary supplements
are products taken by
mouth that contain
dietary ingredients.
• Dietary supplements are
not regulated by the
Food and Drug
Administration (FDA).
Delivering more than five times the weight loss of America’s #1 selling ephedra-based
diet pill (America’s best seller), the active compound in Zantrex™-3 is not only the new
weight loss winner, the ultimate appetite suppressant, but with the addition of its
incredible, high energy, proprietary xanthine-based stimulant,

SUPPLEMENTS, DRUGS, AND ATHLETIC
PERFORMANCE
• Claims about the performance enhancements from dietary
supplements are often untrue.
• Some dietary supplements can have dangerous side effects.
Could you use a little more
energy? Would you like to lose a
few pounds? Metabolife 356® is the
product that you may have been
hearing much about lately. Time and
time again we hear, "Hey, this stuff
really works!"

• The dietary supplement Metabolife
356, contained ephedrine, which
was later banned by the Food and
Drug Administration over concerns
about its connection to numerous
health problems and deaths.
• When ephedrine is combined with
other ingredients, such as caffeine,
it can lead to heart attacks, strokes
and seizures, the federal lawsuit
said.

AMPHETAMINES
Makes you feel energetic and alert,
however, depression, paranoia and
addiction may result if abused.
Crystal, Crystal-Meth, Chalk, Ice, Glass,
Crank," or "Speed

Supplements, Drugs, and Athletic Performance
• Anabolic steroids are
synthetic compounds that
resemble the male hormone
testosterone.
• Doctors use small amounts of
anabolic steroids to treat
some diseases.
• Use of anabolic steroids for
performance enhancement
has severe side effects and
can be dangerous.

HW: 10 MULTIPLE CHOICE QUESTIONS ON
PHYSICAL FITNESS
• Make up questions using your notes only.
• Create 3 answers to choose from
• Circle the correct letter – ex. B
• No “True/False” questions
• No “yes/no” answers
• No ridiculous questions or answers to
choose from

Bellringer #4
1. Do you have trouble
going to sleep or
staying asleep?
2. List two techniques you
use to help yourself
sleep if you are having
trouble sleeping?
3. How many hours of
sleep do get on
average?
Chapter 6 Section 4 Sleep

Objectives
• Describe why sleep is an important part of your
health.
• List the effects of sleep deprivation.
• Compare how the amount of sleep needed by teens
differs from the amount needed by adults or children.
• Identify two different types of sleep.
• List three ways that you can improve your sleeping
habits.

Sleep: Too Little, Too Often
• Sleep deprivation is a lack of
sleep.
• People who are sleep
deprived may suffer many
problems.
• Stress-related problems
• Increased risk for getting
sick
• Increased risk for dangerous
accidents

Teens and Sleep
• Most adults need an average
of 8 hours of sleep per night.
• Teens need 8 ½ to 9 ½
hours of sleep per night.
• The circadian rhythm is the
body’s internal system for
regulating sleeping and
waking patterns.
• Teens need more sleep than
adults or children because
the circadian rhythm is
delayed during puberty.

The Stages of Sleep
• NREM sleep stands for
NonRapid Eye Movement
sleep.
• During NREM sleep, brain
activity is at its lowest.
• REM sleep stands for
Rapid Eye Movement
sleep.

• REM is also called “dream
sleep” because this is when you
have dreams.
• During REM, short term memory
is converted into long term
memory.
• During a normal sleep cycle,
periods of NREM alternate with
periods of REM.

The Stages of Sleep
• Insomnia is an inability to
sleep even when one is
exhausted.
• Chronic insomnia:
when one has
trouble falling asleep
over many months
in one year.

Sleep apnea is a sleeping
disorder in which normal
breathing is interrupted
during sleep.
See a doctor if you have
trouble sleeping for 3
weeks or more, or if you
often find yourself falling
asleep during the day.

• Do not take naps, if you must take a
nap, do it before 3pm and not longer
than 30min.
• Wake up and go to bed at about the
same time everyday.
• Don’t exercise during the 4 hours prior
to bedtime. Exercising produces
endorphins, which may give you
energy.
• Stay away from caffeine 4 hours
before bedtime, it speeds up your
heart. (coffee, tea, sodas, chocolate
have it)
Beating Insomnia

• Stay away from nicotine 4 hours
before bedtime.
• Do not drink too many liquids 1-
2 hours before bedtime or you
may wake up to pee at night.
• Take a hot shower or bath about
90 minutes before bedtime. It
helps you with body
temperature and relaxes your
muscles.
Beating Insomnia

• Milk and some poultry meats
such as turkey contain
tryptophan which causes a
bit of drowsiness.
• Use your bed for sleeping
only. Do not watch tv or read
in bed. Your brain gets used
to this.
• Stay away from alcohol 4
hours before bed time. It
interferes with your dreams,
therefore, you will not really
rest at night.

BEATING INSOMNIA• If too noisy, use ear plugs at night.

Click below to watch the Brain Food Video Quiz that
accompanies this chapter.
You may stop the video at any time by pressing
the Esc key.
Brain Food Video Quiz
Brain Food Video Quiz

The End of Chap. 6 & the world!
Chapter 6

10 MULTIPLE CHOICE QUESTIONS ON SLEEP
• Make up questions using your notes only.
• Make 3 answers to choose from
• Circle the correct answer
• No “True/False” questions
• No “yes/no” answers
• No ridiculous answers to choose from
Chapter 6
HW: Ch-7 P. 154-157 5 Facts/Page

VOCABULARY
1. Cardiovascular exercise 2. Tryptophan
3. Endorphines 4. Nicotine 5. Caffeine
6. Chronic 7. Insomnia 8. Circadian Clock
9. Amphetamines 10. REM 11. Heat Exhaustion 12.
Concussion 13. Explain “RICE” 14. Explain “FITT” 15.
Sedentary
Chapter 6

• One of your family members complains about not being able to fall
asleep. He/she likes to go home and take a 1 hour nap at 5pm.
Wakes up at 6pm and walks to the gym . Finishes working out at
7pm. They pick up a cappuccino or cup of hot chocolate after
working out when its cold. Has dinner at 7:30pm and watches tv
until 10pm. Goes to bed at 11pm and wakes up at 6am.
• Make 5 recommendations that will help him/her sleep better at
night. (See what needs to be changed above and add some
things that would help).
Physical Fitness Final Review #2
Chapter 6

Ch 06 physical fitness estrella

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